To ping or not to ping

One in three Britons look forward to the "ping" of the microwave after a hard day at the office. A new survey says we're Europe's biggest consumers of ready meals - but that doesn't mean you have to feel guilty about it.

If you take care over choosing the right products, nutritionists believe you can enjoy a balanced, wholesome meal (albeit at twice the price of making it yourself).

The first thing to do is read the ingredient list and watch out for too much salt and flavour enhancers. And products labelled "healthy" or "low fat" may be loaded with sugar to compensate.

Scour the ingredient list for sucrose, fructose, dextrose, maltodextrin and modified starches. Other additives, such as colourings and preservatives, can be unhealthy. For example, E621 (monosodium glutamate) can actually alter your mood because it affects nerve endings in the brain

Look out for steam meals, because steaming preserves the goodness of vegetables. And always opt for lots of vegetables - the label may say it contains them, but check how much.

To help you navigate the ready-meal aisle we asked Ian Marber of The Food Doctor nutrition consultancy (020 7792 6700) to review a selection of the top-selling ready-meals.

Why is it healthy? "The meal provides a decent amount of essential fats and protein from the two types of fish, and some goodness from the vegetables. The only downer is the small amount of salmon - 10 per cent. The label suggests there is more."

Why is it healthy? "A good balance of protein and carbohydrate, essential for good digestion and healthy energy levels. There's a decent source of vitamin A (for healthy vision and a strong immune system), antioxidants (which protect the heart) and fibre from the vegetables. My only fault with it is the high percentage of pork and sausage - 20 per cent - both sources of saturated fat."

Why is it healthy? "It's low in saturated fat, which can lead to obesity, but contains 'good' or unsaturated fat from the tuna. The meal has a decent amount of fibre and complex carbohydrates for energy. The fact that there's only 10 per cent tuna is a disappointment."

Why is it healthy? "This has a great combination of protein (chicken), complex carbohydrate (couscous) and fibre (the vegetables), so you'll have a steady release of energy until your next meal. It's only failure is that the vegetables are roasted, so the fibre has been somewhat softened, so its efficiency is low."

Sainsbury's Be Good to Yourself pork In mustard sauce with colcannon mash, £2.99

Why is it healthy? "It contains some useful minerals - calcium in the milk and magnesium in the leafy vegetable. It also has a natural antibiotic - the spring onion. It's fairly low in saturated fat, which is good. However, being good to yourself isn't just about eating low-fat. It's also about the ratio of protein to carbohydrate, which isn't great here - there's not enough protein."

Organic India aloo gobi, £2.99, from Planet Organic

What does it contain? Potato, cauliflower, onion, ginger and chilli.

Why is it healthy? "This is exactly what it says it is - something of a miracle when it comes to ready-prepared meals. It's as it should be - the same as it would be if you were making it from scratch at home. The high fibre content is excellent. It's a side dish however, not a main, as it contains no protein."

Why is it healthy? "There's a good balance between the protein and complex carbohydrate, making this one of the best microwave meals around. The vegetable content makes it a decent source of fibre and nutrients, although the cream content is possibly higher than it need be."

Why is it healthy? "This has a good vegetable content - there's a decent variety, meaning you get a good selection of vitamins and minerals, and a healthy balance between complex carbohydrates and fibre. It's particularly high in antioxidants and vitamin B, which is needed for energy and maintaining memory."